GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 rounds :45 work/:15 rest
Wall Hollow Hold
Double Under
Overhead Squat
GYMNASTICS SKILL DEVELOPMENT
10-25 minutes
* Spend 15 minutes working on muscle ups
METABOLIC CONDITIONING
25-50 minutes
5 Rounds
Run: 400
5 Squat Snatches @70 (215/145)
* substitute alternating DB squat snatch at 35/25
* 20 minute cap
ACCESSORY
Max Toes to Bar: 3 sets
* rest 45 seconds between sets